Hang muscle snatch from the hips
Hang Muscle Snatch from the hips — is a snatch variation that involves lifting the barbell from the hanging position at the level of the hip crease. to overhead in a single, motion with no lower body involvement after the second pull, except the calves. This exercise shortens the acceleration phase so the athlete utilizes the shoulders, trapezius, and upper back muscles to propel the bar upward. The hang muscle snatch emphasizes power, shoulder stability, and control, and reinforces proper bar path and positioning. This exercise is beneficial for developing explosive pulling power and enhance the efficiency of the arm work and turnover.
performing
Stand with your feet hip-width apart. Deadlift the barbell until stand straight. Brace your core muscles. Keep balance on mid foot, back and arms straight, chest up and shoulders over the barbell.
Begin the lift by slightly hinging your hips and bending your knees, keeping the barbell at the level of your hip crease, then explosively extend your hips and knees simultaneously, generating upward momentum.
Once your hips and knees are fully extended, shrug your trapezius and simultaneously stand on your toes, then keep pulling the barbell upward with your arms to overhead with locked elbows. The barbell should be directly overhead, aligned with your midfoot, and your chest should be up.
The Muscle Snatch is a full-body exercise that engages multiple muscle groups.
- During the deadlift, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift begins with explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff muscles stabilize the shoulder joints when the bar is overhead.
Muscles working
Programming
Programming snatch variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific snatch variations into Olympic weightlifting routines and vary the intensity and volume over time.
The Hang Muscle Snatch from the hips has an extremely short acceleration path and is usually performed with a lower weights — 30−50% of the best snatch. In this snatch variation, programming repetitions usually vary from 1 to 5. Sets can vary from 1−2 for a pre-snatch warm-up to 5 for a technique work. The Hang Muscle Snatch is often programmed on the light days or before the Snatch to empathize proper power distribution during the pull and arm work.
The Hang Muscle Snatch is usually performed as a warm-up before the snatch. It can also be used as a light weight finisher for technique work.
Variations
Different variations of the Muscle snatch used to train similar aspects:
No contact Muscle Snatch. Perform the lift not allowing the bar to contact with hips to increase lower and upper body interaction.
Seated Muscle Snatch. Lift the barbell overhead while seated, targeting the arms and turnover speed.
Hang Muscle Snatch. Start the lift from a hanging position, focusing on the explosive extension, arm work and turnover.